Rosemary Oven-Fried Chicken

Following suit with my love for yogurt and spices, I thought this might be an appropriate recipe to share with you.

I definitely have a weakness when it comes to fried and comfort foods. This recipe is one that lets me think I’m getting both but really, it’s a healthy version. Not to mention, prep time is super fast!

Mix it up and throw it in the oven – go about your business and dinner’s ready in 25-35 minutes.

Something to keep in mind – most chicken breasts purchased at the store are very large – in fact about two servings per breast. Consider cutting them in half after you’ve cooked them to save for the next day’s lunch or cut them in half before you put them in the freezer – both options will save you time and money!

This recipe comes from Jyl Steinback’s book, Cook Once, Eat for a Week.

Get the recipe here: Rosemary Oven-Fried Chicken

Mandy Seay is a registered and licensed dietitian. She works as a nutrition consultant in Austin, Texas specializing in diabetes, weight loss, lipid control and preventative nutrition. For more health articles and nutrition information, check out Mandy’s website Nutritionistics.

A yogurt a day…may keep diabetes and weight away

A study published in the online journal BMC Medicine (funded by the US National Institutes of Health) in Nov 2014, reported that eating yogurt daily could lower the risks for developing type 2 diabetes.

It’s unknown how the yogurt can help reduce risk (by about 18%), but many experts believe the probiotics in yogurt (the good bacteria) benefit the intestinal tract, reduce inflammation, and improve the products of hormones important for appetite control.

If you want to learn more about the good gut bacteria, how to get it, and maintain it, check out my post on pre/probiotics here.

Yogurt may also aid in weight loss. In a review publised in the International Journal of Obesity in 2012, researchers found that including diary products, such as yogurt, in a weight loss (energy-restricted) diet can significantly affect weight, body fat mass, lean mass and waist circumference when compared to usual weight loss diets that do not regularly include dairy.

If you are looking for ways to incorporate more yogurt in your life try these tips:

  • Use Greek yogurt as a mayo or sour cream for your dishes
  • Have yogurt as a daily snack (see this one!)
  • Make a breakfast smoothie using yogurt
  • Try a Greek dish with a yogurt sauce
  • Make some yogurt frozen pops for a healthy treat

Mandy Seay is a registered and licensed dietitian. She works as a nutrition consultant in Austin, Texas specializing in diabetes, weight loss, lipid control and preventative nutrition. For more health articles and nutrition information, check out Mandy’s website Nutritionistics.

Texas Chili

As the cold weather seems to be approaching sooner than later, why not warm yourself up with some chili. This recipe is loaded with fiber, veggies, and protein, that will leave you feeling cozy and satisfied.

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Additionally, calories and carbohydrates are kept low in this chili recipe, so it’s great for people trying to lose weight and/or control diabetes.

Get the recipe here!

Mandy Seay is a registered and licensed dietitian. She works as a nutrition consultant in Austin, Texas specializing in diabetes, weight loss, lipid control and preventative nutrition. For more health articles and nutrition information, check out Mandy’s website Nutritionistics.

Shaping your health – before, during, and after a meal

Being healthy doesn’t mean you have to go to great lengths. In fact, just a few simple changes to the routines surrounding your meals, can have significant benefits.

Before you cook

Make a plan – Figure out what you’ll make for the week, see what’s on sale and what’s in season. Make a list and stick to it. By purchasing just the things you’ll need, you’ll save money, reduce random grazing, avoid extra trips to the store, and reduce waste.

Marinate your meats - To add extra flavor to your meats up front, use a marinade for your meats. With some, you can even freeze your meats in the marinade to thaw and use later.

Use the right tools – A typical pan requires a lot of oiling, which can mean a lot more calories and fat added to your meal.  Instead, use a nonstick pan to lower the amount of oil you use. You can even use water or broth to further reduce your oil.

When you cook

Have a fruit appetizer – In a small study published in Appetite, researchers found that consuming fruit before a meal can reduce the amount of total calories consumed at that meal. So go ahead and eat a few slices of apple or orange while you cook.

Drain the fat – Add one extra step to your cooking when browning meat – drain it. In this below picture, you see that from 1 pound of 85/15 ground beef, I drained off almost 1/2 cup of oil – that’s almost 1,000 calories!

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Add flavor, not salt – According to research from the University of California, San Francisco, study participants who ate a high-sodium diet gained about one extra pound (over a five-day period) than those who ate low-sodium versions of the same high-calorie meals. The researchers believe excess sodium increases the body’s production of insulin. Use hot sauce, spices, herbs, salsa – anything other than salt.

Mix in the veggies – If it’s hard to get in enough vegetables, or they seem to get left on the plate – try mixing them into the dish. A study conducted at Penn State found that people who ate meals that incorporated vegetables — like casseroles or soups — consumed 350 fewer calories a day than those who had veggies only as a side dish. Try mixing vegetables into casseroles or even marinara sauce (for pasta and pizza) to get veggies into every bite!

Package up leftovers – Before you sit down to eat, package up whatever is leftover. This way you’ll have tomorrow’s lunch planned and you’ll be less likely to go for seconds.

Use healthy condiment subs – try these substitutes with your meals:

  • pico de gallo – it’s good on just about anything!
  • plain non-fat Greek yogurt – instead of sour cream or mayo
  • lemon, red wine vinegar, salsa, or cottage cheese – instead of salad dressing
When you eat

Have a first course – Start your meal off with a low-calorie, low sodium soup or salad  – these will fill you up with fiber and water and help you eat less of the main dish.

Ban screens – Eating in front of the TV, a computer, or your phone, typically leads to mindless eating. Instead sit down at the table with your family, a friend, or enjoy some quiet time alone and focus on your food and your body.

Use small plates – Yep, you’ve probably heard this before. Try it! Use a 9 inch plate, don’t go much smaller or else you may find yourself still hungry.

After you eat

Go for a stroll – Various research studies have shown that walks after meals can improve digestion and lower glucose levels in people with or without diabetes.

Mandy Seay is a registered and licensed dietitian. She works as a nutrition consultant in Austin, Texas specializing in diabetes, weight loss, lipid control and preventative nutrition. For more health articles and nutrition information, check out Mandy’s website Nutritionistics.

Honey Cashew Chicken

I love Asian food, but most of the dishes I like are high in calories and super salty, not to mention they rarely come with any vegetables. At most,  a few stalks of broccoli.

I’ve searched for recipes to make it at home, but most require lots of random ingredients that I don’t have on hand, or I’ll never use again if I did purchase.

…And then I found this recipe! Originally from Cooking Light, this recipe offers a lower calorie dish with loads of texture, flavor, and veggies! Not to mention, I had most of the ingredients in my kitchen.

Get the Honey Cashew Chicken recipe here.

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Mandy Seay is a registered and licensed dietitian. She works as a nutrition consultant in Austin, Texas specializing in diabetes, weight loss, lipid control and preventative nutrition. For more health articles and nutrition information, check out Mandy’s website Nutritionistics.

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